Results For Category: "Skill"
WOD: Wednesday, July 13, 2022: Skill Work on Ring Muscle Up
Skill Practice: 2 Sets of:10 False Grip Ring Rows:10 Top of Ring Hold:10 Bottom of Ring HoldRest As Needed 2 Sets of:3 Ring Transition DrillsRest…
WOD: Friday, July 8, 2022: Handstand Push Ups, Box Jumps
Workout For Time:60 Up Down Box Jumps (24/20)30 Strict Handstand Push Up30 Up Down Box Jumps15 Strict Handstand Push Up Finisher 6 sets of :20…
WOD: Monday, May 16, 2022: Rope Climbs
Skill Practice:
Rope Climbing
Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs
WOD: Thursday, 5/12/2022: Skill Work: Toes to Bar & Rope Climbs
Workout:
12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.
Rest 2:00
6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time
WOD: Wednesday, May 11, 2022: Deadlifts, Box Jumps, Push Ups
Strength:
Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%
Workout:
For Time:
27-21-18
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts
WOD: Saturday, May 7, 2022: Rope Climbing, Wallballs, Running
Skill Work:
Rope Climbing; J Hook clamp
And other progressions
Workout:
Every 5:30 x 4 sets:
400 M Run
30 Wallballs
3 Rope Climbs
EXTRA CREDIT:
Murph Prep:
These are great to do on Sunday Funday!
6 Sets:
300 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest :60
WOD: Thursday, May 5, 2022: Cinco De Mayo is Active Recovery
Skill:
Strict Handstand Push Ups
Workout:
25 Min. EMOM:
20 Alternating Goblet Lunges (Athlete’s Choice of weight)
7-10 Strict Handstand Push Ups (Pike Push Ups/Elevated/ Negatives)
12/10 Bike Calories or 15/12 Row Calories
:50 Plank Hold (Your Version)
Rest
Finisher:
20-15-10-15-20:
Russian Twists
Sit Ups
WOD: Monday, 2/7/22: Skill Practice: Ring Muscle Up & Annie Up
Skill Practice:
Ring Muscle Up & Progressions
10:00 of practice on progression that your coach has given you.
Metcon: “Annie-Up”
For Time:
50-40-30-20-10
Double Unders ** Double Singles
2-4-6-8-10
Ring Muscle Ups **Jumping RMU or Burpee Pull Up
50-40-30-20-10
Sit Ups **Scale up to GHD Sit ups
Goal: 15-18:00 Time Cap
WOD: Thursday, 2/3/2022: Pull Ups
Strength:
Strict Temp Pull Ups
4 sets for Quality
Rest as needed
METCON:
For Time:
Row 1000 M/800 M (M/F)
21-15-9:
Up Downs to 6″ target
Pull Ups (Kipping/Chest to Bar)
Then:
Row 1000/800 Meters
CAP: 14:00-16:00
WOD: Friday, January 28, 2022: Push Jerk, Rope Climbs, BB Rows
Strength:
Keeping in mind what you think your weak points were last week, try to improve on those 1-2 points, and improve your movement, and potentially the weight on the bar as well. A few common mistakes are: lifting the heels off the ground while dipping, knees tracking forward instead of at an outward angle, leaning back, and dropping the elbows at ANY point from their set position.
PUSH JERK
Build to a heavy double in 6 sets working on technique and building weight as you see fit. Rest 90s – 2:00 between sets (heavier sets rest on the longer end)
– Improve from last week’s weight.
– Metcon:
Retesting this pulling focused benchmark that we performed for the first time on 7/22. Keep a flat back on the Barbell Rows, fight to maintain good posture
“THE LATS SAMURAI”
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.
– Last tested 7/22
Accessory:
HALF KNEELING BANDED PALLOF PRESS
4 x 8 each. Rest 60s.